Youth Resistance Training Notes

Safety and Benefits of Resistance Training for Youth

Introduction

  • Resistance training has major benefits for youth athletes and individuals.
  • Addresses the myth that resistance training is dangerous for youth.

Participation Trends in Resistance Training

  • Early 2000s: Incremental increase in resistance training (termed "weightlifting").
  • 1987-1991: Significant increase in male participation in resistance training in the U.S..
  • Mid-2000s: Improved female participation in resistance training.
  • 2010s: Possible further increase due to CrossFit's popularity among women.
  • A high number of youth individuals in high schools participate in resistance training, though it is not a large portion of the population.

Safety of Weightlifting

  • Literature indicates weightlifting is generally safe when properly supervised.
  • Injury rates are lower compared to other sports:
    • Weightlifting:
      • Bird: No major injuries.
      • Riley: 0.09 injuries per 100 hours.
      • Hamill: 0.0017 injuries per 100 hours.
    • School child soccer: 6.2 injuries per 100 hours.
    • Rugby (UK): 1.92 injuries per 100 hours.
    • Basketball (UK): 1.03 injuries per 100 hours.

Age-Related Injury Data

  • Greg Meyer's work indicates injuries are highest in the 14-18 age range and the 23-30 age range.
  • Injury distribution by age:
    • 8-13 years: 8.3%
    • 14-18 years: 38.4%
    • 19-22 years: 19.1%
    • 23-30 years: 34.2%

Types of Injuries

  • Accidental injuries are more frequent in younger individuals (8-13 years).
  • Skeletal muscle/overuse injuries are more prevalent in older individuals (23-30 years).
  • 8-13 year olds:
    • 77.2% are accidental.
    • 33.5% involve the hand (e.g., dropping objects).
    • 30.3% involve the foot (e.g., dropping weights).
  • 23-30 year olds:
    • The biggest area of injury is the back, suggesting over strain or mismanagement of training load.
    • Followed by arm, hand, and foot injuries.

Modifiable Risk Factors

  • Supervision: Lack of supervision is a significant risk factor.
  • Professional Modification: Having qualified instructors who can instruct and monitor.
  • Unsafe Exercise Equipment: Gyms should have a monitoring system for equipment maintenance and proper usage.
  • Improper Equipment Storage:
    • Secure storage is essential.
  • Unsafe Use of Equipment:
    • Ensure proper equipment usage.
  • Excessive Load and Volume:
    • Poor programming and implementation.
    • Use technique as a guide.
  • Poor Exercise Technique:
    • Teach correct techniques.
  • Poor Trunk Control:
    • Incorporate abdominal and lower back work into every training program.
  • Muscle Imbalances:
    • Address any muscle imbalances.
  • Poor Lifestyle Choices and Recovery:
    • Adequate nutrition and sleep are crucial.

Guidelines for Youth Resistance Training

  • Start with light loads.
  • Focus on technique.
  • Progressively load with intensity or volume as movement patterns become ingrained.
  • Incorporate program variation systematically (periodized).
  • Integrate reduced training periods.
  • Use movement-oriented or skill-oriented training.
  • Maintain training logs to teach math skills and reflective performance.

NSCA Guidelines for Youth Resistance Training

  • Qualified Instructors: Ensure instructors are qualified strength and conditioning professionals.
  • Appropriate Environment: Should be safe to prevent legal liability and injury.
  • Dynamic Warm-Up: Always start with a dynamic warm-up.
  • Light Loads and Correct Movement: Begin with light loads, focusing on moving correctly before progressing to heavier loads.
  • Sets and Repetitions: Generally start with 1-3 sets of 6-15 repetitions for various exercises targeting the body and its movements.
    • Consider starting with even fewer than six repetitions and increasing over time.
    • High repetitions can negatively influence technical proficiency.
  • Strengthen Abdominal and Lower Back: Include exercises for trunk control.
  • Balance the Body.
  • Sensible Progressions: Use logical progressions in loading.
  • Listen to the Athlete and Parents: Address concerns and listen to their feedback.
  • Frequency: Train two to three times a week.
  • Individualize Workout Logs.
  • Change and Variety: Build in breaks and exploratory challenges to maintain attention.
  • Optimize Education about Recovery. Teach nutrition and recovery.
    *Nutrition Calendar: where the child and the parent work on a task together about nutrition daily
  • Supportive Environment: Create an environment where every kid has the opportunity to challenge themselves and learn how to overcome challenges, handle failure and success.

Core Principles of Practice

  • Education and Instruction: Teach fundamental movements.
  • Exercise Variation: Use variation to master movements.
  • Progressive Teaching: Build in teaching progressions.
  • Structured Plan: Have a structured plan to avoid ad-hoc training.

NSCA Seven Major Principles

  1. Properly designed and supervised resistance training programs that are youth-specific.
  2. Enhance muscular strength and power.
  3. Improve cardiovascular fitness.
  4. Develop and improve motor skills performance.
  5. Injury reduction.
  6. Athlete's well-being: Create a psychosocially safe environment.
  7. Develop exercise habits essential for long-term health and wellness.

UK Position Stance

  • Similar to NSCA guidelines.
  • Training prescription should be age-related, not age-determined.
  • Prescriptions should be based on biological age, training age, motor skills competency, technical proficiency, existing strength levels, and psychosocial maturity.

Conclusion

  • Youth resistance training is safe when delivered in an appropriately designed facility by appropriately trained and certified professionals (NSCA, ASCA, UKSCA).
  • Individuals working with youth resistance training should ideally have the ACSM youth resistance training certificate.
  • Resistance training is essential for youth athletes when done appropriately, with trained individuals supervising sessions.